There are a few keys to changing bad habits
Create a plan based on these keys, before you start to implement your habit change, so that you are well prepared and well positioned for success:
1. identify your triggers. What situations trigger your drinking alcohol?
2. Identify a positive habit you’re going to do instead of drinking - positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, and more.
3. It takes about a month to change a habit. For a month, focus entirely on being as consistent with your triggers; every single time those triggers come up, do the positive habit you identified instead of the negative one.
4. Avoid situations where you normally drink. Realize, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.
5. Urges will be strong, but they will pass after a few minutes. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.
6. Ask for help. Find an AA group in your area. Join online forums where people are trying to quit.
7. Staying positive is key! You will have negative thoughts — be mindful and recognize your addictive voice. Send the urge away by saying you don't drink anymore now.
Create a plan based on these keys, before you start to implement your habit change, so that you are well prepared and well positioned for success:
1. identify your triggers. What situations trigger your drinking alcohol?
2. Identify a positive habit you’re going to do instead of drinking - positive habits could include: exercise, meditation, deep breathing, organizing, decluttering, and more.
3. It takes about a month to change a habit. For a month, focus entirely on being as consistent with your triggers; every single time those triggers come up, do the positive habit you identified instead of the negative one.
4. Avoid situations where you normally drink. Realize, though, that when you go back to those situations, you will still get the old urges, and when that happens you should be prepared.
5. Urges will be strong, but they will pass after a few minutes. Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you.
6. Ask for help. Find an AA group in your area. Join online forums where people are trying to quit.
Don’t have a drop of alcohol before calling your AA buddy.
7. Staying positive is key! You will have negative thoughts — be mindful and recognize your addictive voice. Send the urge away by saying you don't drink anymore now.
8. If you give into an urge don't give up. Refocus on your goal of sobriety and carry on.
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